Announcements

WOD Events in Feburary:
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!
St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

12 Alt Groiners

12 Bootstrappers

12 PVC Pass Thrus

12 Around the Worlds

Into…

2 ROUNDS

5 Snatch Grip Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches*

5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep.

Strength

Snatch (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

*Power if you cannot squat snatch

Workout

Metcon (Time)

FOR TIME

30 DB Devil’s Push Press* (35/25)(25/20)

*1 Devil’s Press + 1 Push Press = 1 Rep

-9:00 Hard Cap-

(Score is Time)

KG DB: (22.5/15)|(15/9)
RX+

50/35

Scaled

Less weight

15-20 reps

Regular devils press